Benefits of Chia Seeds
Chia seeds have been growing in popularity over the past few years, due to their health benefits and how easy they are to incorporate into your diet. Not only are chia seeds a complete protein, or a protein that contains all 9 essential amino acids that your body cannot make, but they are loaded with fiber, omega-3 fatty acids, iron and minerals.
Nutritional Breakdown Per 2 Tablespoons:
Protein: 4g | Fiber: 6g | Omega-3s: 4g | Iron: 2g | Magnesium: 70mg
Benefits of CHIA SEEDS:
Healthy Skin
Chia seeds can help with premature aging and can protect your skin cells from UV and environmental damage. This is due to them being one of the highest in antioxidant foods on the planet. Antioxidants are known to protect against free radical damage and protect your skin by promoting tissue repair.
Boosts Energy
Commonly, chia seeds are used by athletes to carb load. Of all the sugars and grains, chia seeds have the highest protein, providing energy and boosting recovery. This goes all the way back to the Mayans and Aztecs, as chia seeds are native to Mexico and Guatemala. They were known for their medicinal purposes, and Aztec warriors would eat them saying one spoonful could sustain them for 24 hours.
Boosts Gut Health
Chia seeds provide regularity and help prevent constipation, due to them being high in fiber. For every ounce of chia seeds, you are getting 11 grams of fiber. Meaning, one ounce of chia seeds is approximately 44% of your daily fiber intake. Not only is this great for digestion and regularity, but chia seeds act as a prebiotic. This helps fuel the good bacteria in your gut.
My favorite way to incorporate chia seeds into my diet is to add 1-2 tbsp to my smoothies, and oatmeal, or make a chia seed pudding.
Chia seeds are commonly served in liquid because the surface of chia seeds are easily broken down with liquids and moisture. This makes them easy to absorb and digest in their full form
Simple Chia Seed Pudding
The process of making chia pudding is so easy! The first step is to stir together your chia seeds and liquid in a mason jar or bowl. I usually do 3-4 Tablespoons of chia seeds to 1 cup of liquid (coconut milk, soy milk, oat milk, almond milk, etc.).
Once the chia pudding mixture is well combined, let it sit for 5 minutes, give it another stir/shake to break up any clumps of chia seeds, cover, and put the mixture in the fridge to “set” for 1-2 hours or overnight.
The chia pudding should be nice and thick, not liquidy. Add toppings of choice. I like to add blueberries, cacao nibs, cinnamon, and a dash of sea salt.
If you make this recipe and enjoy it, be sure to tag @AKFunctionalNutrition on Instagram!